In this episode of Core Conversations, host Robbie Harmon sits down with chiropractor and health educator Chase Faldmo for a deep, unconventional discussion on how the human body generates, stores, and loses “power.” Rather than focusing on motivation or psychology, the conversation explores physiological energy through the lens of frequency, nerves, fascia, mitochondria, and heart rate variability (HRV).

Chase shares his personal health journey—nearly losing his life as a teenager after medical complications—and how discovering principles of nutrition, detoxification, frequency, and nervous system regulation led to a full recovery. That experience shaped his life’s work and his belief that healing only happens when the body has sufficient power.

The episode unpacks:

• How muscles, fascia, nerves, and cells function as interconnected power systems
• Why low power is the root cause of chronic illness and slow healing
• How HRV can be used as a measurable indicator of total-body power
• Modern lifestyle factors that drain power (toxins, dental infections, scars, emotions, airway issues)
• Why teeth function like “circuit breakers” for organ systems
• How faith, intention, prayer, and coherence between heart and brain can measurably impact health

The conversation bridges modern bioenergetics, ancient healing principles, and spiritual insight—challenging conventional healthcare models and offering a new framework for understanding resilience, recovery, and vitality.

Key Themes & Takeaways

The Body Runs on Power

• Healing only occurs when the body has enough electrical and metabolic power
• Muscles generate power through movement; nerves distribute it

Everything Is Connected

• Fascia links muscles, organs, teeth, and even emotions
• Problems in one “room of the house” affect the entire system

HRV as a Health Barometer

• HRV reflects voltage, current, efficiency, and nervous system balance
• Higher HRV = greater resilience, adaptability, and healing capacity

Dental Health Is Systemic Health

• Root canals and dental infections can silently drain power from organs
• Teeth act like circuit breakers for major body systems

Modern Life Drains Power

• Toxins, unresolved emotions, scars, airway issues, and poor digestion are major contributors
• Chronic illness = chronic power deficit

Faith, Intention & Coherence Matter

• Prayer, intention, and coherence between heart and brain measurably influence HRV
• Spiritual alignment can enhance physiological resilience

ABOUT OUR GUEST

*Chase Faldmo - https://www.instagram.com/healingplaybook/ and https://healingplaybook.com/ 

LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST:

*Apple Music - ⁠https://podcasts.apple.com/us/podcast/core-conversations/id1821262471⁠ 

*Spotify - ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp⁠ ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4⁠ 

*YouTube Podcasts - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Amazon Music Podcasts - ⁠https://music.amazon.com/podcasts/7a1be775-230d-470f-a8d1-10b309929a78/core-conversations⁠ 

*iHeartRadio Podcasts - ⁠https://www.iheart.com/podcast/269-core-conversations-281496032/⁠ 

*Audible - Coming Soon

CONNECT WITH CORE CONVERSATIONS:

*PRE-ORDER CORE7 - ⁠http://GetCore7.com⁠ 

*Website - ⁠https://www.ampelis.org/nutrition⁠ 

*Instagram - ⁠https://www.instagram.com/core7.by.ampelis/⁠ 

*TikTok - ⁠https://www.tiktok.com/@core_conversations⁠ 

*YouTube - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Facebook - ⁠https://www.facebook.com/profile.php?id=61555932353295⁠ 

CONNECT WITH ROBBIE HARMON:

*Robbie Harmon -https://www.instagram.com/robbieharmon/ or https://www.linkedin.com/in/robert-harmon-6b600a3/ 

This episode of Core Conversations centers on the transformative power of relationships—how they shape physical and mental health, emotional resilience, family culture, values, and long-term meaning.

Host Robbie Harmon and guest Lon Henderson explore how real human connection is increasingly rare in a world that is physically unhealthy, emotionally fragile, and digitally distracted. They argue that strong relationships require intentional effort, shared values, service, sacrifice, and repeated habits that cultivate trust and unity.

Lon shares personal stories—from parenting traditions, mentoring children and in-laws, global humanitarian experiences, to helping wealthy families rediscover core values—that underscore how relationships are built through consistent action, not theory. They discuss research on social connection, the physiological science behind belonging, societal trends (declining marriage rates, shrinking families, loneliness), and the role of forgiveness in healing damaged relationships. Lon and Robbie also reflect on spirituality, purpose, and the intergenerational power of family bonds.

The episode concludes with an invitation: identify one relationship principle that resonates and begin applying it—“build one tread on the stair”—as the path to stronger families, better health, and deeper meaning.

Key Themes & Takeaways

Relationships as a Health Multiplier

- Healthy relationships improve physical, emotional, and mental health.

- Research shows a physiological response to giving, serving, and investing in others.

- Without connection, people become more fragile.

Values as the Foundation of Strong Relationships

- Shared, time-tested values create unity across cultures and religions.

- Losing universal values leads to polarization, loneliness, and relational breakdown.

- Families function best on a “multiplication model”—giving creates more, not less.

Intentionality & Traditions Shape Family Culture

- Strong relationships come from deliberate habits, not accidents.

- Lon’s “put the golf clubs back” story shows how one moment can catalyze lifelong traditions.

- Saturday rituals, family councils, value-defining meetings, and shared work create bonding.

Intergenerational Impact

- Relationships compound across generations; strong family ties hold everyone “in orbit.”

- Investing in children and grandchildren creates resilience that spans decades.

Giving Creates Growth (The Divine Paradox)

- When you serve, you grow—physically, socially, and spiritually.

- “I lift thee and thou lift’s me—and we both ascend together.”

Forgiveness & Repairing Broken Relationships

- Everyone has been hurt—or has hurt someone.

- Healing often starts with a small act: a call, a letter, a gesture of peace.

The Crisis of Meaning & AI

- AI and modern efficiency remove struggle and reflection, potentially eroding meaning.

- Strong relationships and spirituality anchor purpose in a rapidly changing world.

LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST:

*Apple Music - ⁠https://podcasts.apple.com/us/podcast/core-conversations/id1821262471⁠ 

*Spotify - ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp⁠ ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4⁠ 

*YouTube Podcasts - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

CONNECT WITH CORE CONVERSATIONS:

*PRE-ORDER CORE7 - ⁠http://GetCore7.com⁠ 

*Website - ⁠https://www.ampelis.org/nutrition⁠ 

*Instagram - ⁠https://www.instagram.com/core7.by.ampelis/⁠ 

*TikTok - ⁠https://www.tiktok.com/@core_conversations⁠ 

*YouTube - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Facebook - ⁠https://www.facebook.com/profile.php?id=61555932353295⁠ 

CONNECT WITH GUESTS:

*Robbie Harmon -https://www.instagram.com/robbieharmon/ or https://www.linkedin.com/in/robert-harmon-6b600a3/ 

*Lon Henderson -https://www.instagram.com/lon.henderson/ or https://www.linkedin.com/in/lon-henderson-238aa693/  

In this episode of Core Conversations, host Robbie Harmon and guest Kim Stoddard discuss the upcoming launch of Core 7, a nutritional product designed to bridge the gap between physical and mental health through an integrated lifestyle ecosystem. They explore how Core 7 extends beyond a supplement—it’s part of a larger system aimed at helping individuals make sustainable behavior changes through mindfulness, nutrition, and community.

Kim shares personal stories from her family’s potato farm in Idaho, reflecting on gratitude, faith, and hard work as grounding elements that parallel health transformation. Together, they unpack the Core 7 Ecosystem, which includes group coaching, masterclasses, monthly drop-ins, and access to personalized nutrition planning. The discussion emphasizes that real, lasting health comes through small, consistent actions—“go small”—and through authentic community support that encourages growth over time.

Key Themes & Takeaways

Holistic Health Integration – True wellness combines physical, emotional, spiritual, and behavioral health.

Community-Based Change – People change best together, supported by live group coaching and accountability.

Microlearning for Real Impact – Learning in small, repeatable chunks leads to sustainable transformation.

Faith & Gratitude in Daily Life – Drawing strength and perspective from spirituality and gratitude fuels resilience.

Practical Tools for Change – Core 7’s ecosystem offers real-world resources like mindfulness classes and AI-based meal planning.

“Go Small” Philosophy – Growth happens through consistent small steps, not overnight transformations.

Authenticity & Intentionality – Lasting impact comes from genuine care, not commercial motives.

LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST:

*Apple Music - ⁠https://podcasts.apple.com/us/podcast/core-conversations/id1821262471⁠ 

*Spotify - ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp⁠ ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4⁠ 

*YouTube Podcasts - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Amazon Music Podcasts - ⁠https://music.amazon.com/podcasts/7a1be775-230d-470f-a8d1-10b309929a78/core-conversations⁠ 

*iHeartRadio Podcasts - ⁠https://www.iheart.com/podcast/269-core-conversations-281496032/⁠ 

*Audible - Coming Soon

CONNECT WITH CORE CONVERSATIONS:

*PRE-ORDER CORE7 - ⁠http://GetCore7.com⁠ 

*Website - ⁠https://www.ampelis.org/nutrition⁠ 

*Instagram - ⁠https://www.instagram.com/core7.by.ampelis/⁠ 

*TikTok - ⁠https://www.tiktok.com/@core_conversations⁠ 

*YouTube - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Facebook - ⁠https://www.facebook.com/profile.php?id=61555932353295⁠ 

*Threads - ⁠https://www.threads.com/@core7.by.ampelis⁠ 

*X - ⁠https://x.com/ampelis_life⁠ 

*Email for general messages - ⁠[email protected]⁠ 

*Collab with us -  ⁠[email protected]⁠ 

*Sponsor Us -  ⁠[email protected]⁠ 

CONNECT WITH GUESTS:

*Robbie Harmon -https://www.instagram.com/robbieharmon/ or https://www.linkedin.com/in/robert-harmon-6b600a3/ 

*Kim Stoddard -https://www.instagram.com/kimberlynstoddard/ or  https://www.linkedin.com/in/kim-stoddard-437464184/ 

PRODUCTION CREDITS:

Recorded at Mindset Content Creation Studios

Produced by Tommy Moore

Brought to you by Vodcasts by Tommy Moore Presents - https://www.instagram.com/vodcasts_by_tommymoore/

HASHTAGS

#ampelis #core7 #nutrition  #coreconversations #podcast #robbieharmon #tannafox #lonhenderson #kimstoddard #tommymoorepresents #moorefamilymediamanagement #tommymoore 

KEYWORDS

Ampelis, Ampelis Life, Core Conversations, CORE7 Nutritional Supplement, Nutrition, Supplements, Health, Fitness, Mental Health, Neuroplasticity, Robbie Harmon, Lon Henderson, Tanna Fox, Kim Stoddard, Live Right Nutrition, Tommy Moore, Tommy Moore Presents, Mindset Content Creation Studios

In this episode, host Robbie Harmon sits down with returning guest Tanna Fox, an international sports-certified nutritionist, to finally unveil CORE 7, a whole-food-based supplement developed by Ampelis. They dive into its creation story—rooted in addiction recovery, mental health, and the need for practical, high-quality supplementation.

Robbie and Tanna discuss how the supplement evolved from a focus on mental health into a comprehensive wellness formula featuring seven key benefit areas: whole-food nutrition, mood & mental clarity, brain health & cognition, sleep quality, gut health, metabolic energy, and immunity.

They share the divine inspiration and collaboration that shaped the product, the rigorous ingredient selection process, and their vision for helping families—especially “moms who do their homework”—find trustworthy, effective nutrition solutions. The episode also explores standout ingredients like saffron, vitamin B complex, K2, choline, and inositol, linking each to research-backed mental and physical benefits.

Key Themes & Takeaways

The Birth of Core 7:

• Born from Ampelis’ work in addiction recovery and mental health.
• Aimed to simplify complex supplement regimens into one all-in-one, evidence-based, whole-food product.

Divine Timing & Purpose:

• Both Robbie and Tanna describe the creation process as “divinely orchestrated,” guided by meaningful connections and coincidences.

Education & Empowerment:

• Designed for “moms who do their homework”—people who research ingredients and value quality over hype.
• Focus on helping people understand natural, non-synthetic nutrition.

The Core 7 Benefits:

1. Whole-food nutrition
2. Mood & mental clarity
3. Brain health & cognition
4. Gut health & digestion
5. Metabolic energy
6. Sleep quality
7. Immunity

Standout Ingredients:

• Saffron: Natural mood enhancer comparable to some antidepressants.
• Vitamin B Complex: Energy and cognitive support.
• K2: Supports bone, heart, and artery health.
• Choline & Inositol: Improve metabolism, hormone balance, and cognitive performance.

Simplicity & Accessibility:

• One easy supplement replaces multiple bottles.
• Price point positioned to make premium nutrition accessible to all

Honest, Science-Backed Wellness:

• Transparency about ingredients, sourcing, and dosage.
• Emphasis on whole-food, bioavailable, non-synthetic formulations.

LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST:

*Apple Music - ⁠https://podcasts.apple.com/us/podcast/core-conversations/id1821262471⁠ 

*Spotify - ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp⁠ ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4⁠ 

*YouTube Podcasts - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Amazon Music Podcasts - ⁠https://music.amazon.com/podcasts/7a1be775-230d-470f-a8d1-10b309929a78/core-conversations⁠ 

*iHeartRadio Podcasts - ⁠https://www.iheart.com/podcast/269-core-conversations-281496032/⁠ 

*Audible - Coming Soon

CONNECT WITH CORE CONVERSATIONS:

*PRE-ORDER CORE7 - ⁠http://GetCore7.com⁠ 

*Website - ⁠https://www.ampelis.org/nutrition⁠ 

*Instagram - ⁠https://www.instagram.com/core7.by.ampelis/⁠ 

*TikTok - ⁠https://www.tiktok.com/@core_conversations⁠ 

*YouTube - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Facebook - ⁠https://www.facebook.com/profile.php?id=61555932353295⁠ 

CONNECT WITH GUESTS:

*Robbie Harmon -https://www.instagram.com/robbieharmon/ or https://www.linkedin.com/in/robert-harmon-6b600a3/ 

*Tanna Fox - https://www.instagram.com/live.right.nutrition/ or  https://www.linkedin.com/in/tanna-fox-48704536a/  or https://www.liverightnutrition.us/ 

PRODUCTION CREDITS:

Recorded at Mindset Content Creation Studios

Produced by Tommy Moore

Brought to you by Vodcasts by Tommy Moore Presents - https://www.instagram.com/vodcasts_by_tommymoore/

HASHTAGS

#ampelis #core7 #nutrition  #coreconversations #podcast #robbieharmon #tannafox #lonhenderson #kimstoddard #tommymoorepresents #moorefamilymediamanagement #tommymoore 

Episode Summary

In this episode, host Robbie Harmon sits down with returning guest Tanna Fox, an international sports-certified nutritionist, to finally unveil CORE 7, a whole-food-based supplement developed by Ampelis. They dive into its creation story—rooted in addiction recovery, mental health, and the need for practical, high-quality supplementation.

Robbie and Tanna discuss how the supplement evolved from a focus on mental health into a comprehensive wellness formula featuring seven key benefit areas: whole-food nutrition, mood & mental clarity, brain health & cognition, sleep quality, gut health, metabolic energy, and immunity.

They share the divine inspiration and collaboration that shaped the product, the rigorous ingredient selection process, and their vision for helping families—especially “moms who do their homework”—find trustworthy, effective nutrition solutions. The episode also explores standout ingredients like saffron, vitamin B complex, K2, choline, and inositol, linking each to research-backed mental and physical benefits.

Key Themes & Takeaways

The Birth of Core 7:

• Born from Ampelis’ work in addiction recovery and mental health.
• Aimed to simplify complex supplement regimens into one all-in-one, evidence-based, whole-food product.

Divine Timing & Purpose:

• Both Robbie and Tanna describe the creation process as “divinely orchestrated,” guided by meaningful connections and coincidences.

Education & Empowerment:

• Designed for “moms who do their homework”—people who research ingredients and value quality over hype.
• Focus on helping people understand natural, non-synthetic nutrition.

The Core 7 Benefits:

1. Whole-food nutrition
2. Mood & mental clarity
3. Brain health & cognition
4. Gut health & digestion
5. Metabolic energy
6. Sleep quality
7. Immunity

Standout Ingredients:

• Saffron: Natural mood enhancer comparable to some antidepressants.
• Vitamin B Complex: Energy and cognitive support.
• K2: Supports bone, heart, and artery health.
• Choline & Inositol: Improve metabolism, hormone balance, and cognitive performance.

Simplicity & Accessibility:

• One easy supplement replaces multiple bottles.
• Price point positioned to make premium nutrition accessible to all

Honest, Science-Backed Wellness:

• Transparency about ingredients, sourcing, and dosage.
• Emphasis on whole-food, bioavailable, non-synthetic formulations.

LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST:

*Apple Music - ⁠https://podcasts.apple.com/us/podcast/core-conversations/id1821262471⁠ 

*Spotify - ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp⁠ ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4⁠ 

*YouTube Podcasts - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Amazon Music Podcasts - ⁠https://music.amazon.com/podcasts/7a1be775-230d-470f-a8d1-10b309929a78/core-conversations⁠ 

CONNECT WITH CORE CONVERSATIONS:

*PRE-ORDER CORE7 - ⁠http://GetCore7.com⁠ 

*Website - ⁠https://www.ampelis.org/nutrition⁠ 

*Instagram - ⁠https://www.instagram.com/core7.by.ampelis/⁠ 

*TikTok - ⁠https://www.tiktok.com/@core_conversations⁠ 

*YouTube - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Facebook - ⁠https://www.facebook.com/profile.php?id=61555932353295⁠ 

*Threads - ⁠https://www.threads.com/@core7.by.ampelis⁠ 

*X - ⁠https://x.com/ampelis_life⁠ 

*Email for general messages - ⁠[email protected]⁠ 

*Collab with us -  ⁠[email protected]⁠ 

*Sponsor Us -  ⁠[email protected]⁠ 

PRODUCTION CREDITS:

Recorded at Mindset Content Creation Studios

Produced by Tommy Moore

Brought to you by Vodcasts by Tommy Moore Presents - https://www.instagram.com/vodcasts_by_tommymoore/

HASHTAGS

#ampelis #core7 #nutrition  #coreconversations #podcast #robbieharmon #tannafox #lonhenderson #kimstoddard #tommymoorepresents #moorefamilymediamanagement #tommymoore 

In this heartfelt and insightful episode of Core Conversations, host Robbie Harmon sits down with his wife Jesika Harmon, a certified mindfulness instructor, to explore how mindfulness and meditation impact relationships, personal growth, and overall well-being. Jesika shares her journey into mindfulness, beginning with a 40-day meditation challenge before COVID, which blossomed into deep personal transformation and professional certification.

Together, they discuss how mindfulness practices—like self-compassion, awareness, breathwork, and gratitude—can bring balance, peace, and connection into daily life and relationships. Through relatable stories from their marriage, Jesika illustrates how mindfulness tools help manage emotions, reduce reactivity, and cultivate patience and empathy. The conversation blends vulnerability, humor, and wisdom, providing listeners with practical ways to bring stillness and presence into modern, hurried lives.

Key Themes & Takeaways

1. Mindfulness as Presence – Mindfulness is the art of being aware of the present moment—what you feel, think, and experience—without judgment.
2. Self-Compassion – True growth begins when you treat yourself with the same empathy and honesty you’d offer a friend. Move from critic to coach.
3. Awareness Before Reaction – Awareness allows you to pause and notice emotions or thoughts before responding, transforming tension into understanding.
4. The Power of Breath – Slow, intentional breathing can physiologically calm your body, helping shift from fight-or-flight to rest-and-digest.
5. Gratitude and Mindset Shift – Gratitude isn’t just positive thinking—it rewires the brain, changes emotional state, and creates resilience.
6. Rest Beyond Sleep – True rest includes emotional and mental stillness, not just physical recovery.
7. Mindfulness in Relationships – Small, personal shifts in mindset can improve connection, communication, and emotional safety in marriage.
8. Modern Hurry Culture – Our constant productivity mindset robs us of presence; mindfulness is a counterbalance to this chronic “hurry sickness.”

LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST:

*Apple Music - ⁠https://podcasts.apple.com/us/podcast/core-conversations/id1821262471⁠ 

*Spotify - ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp⁠ ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4⁠ 

*YouTube Podcasts - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Amazon Music Podcasts - ⁠https://music.amazon.com/podcasts/7a1be775-230d-470f-a8d1-10b309929a78/core-conversations⁠ 

*iHeartRadio Podcasts - ⁠https://www.iheart.com/podcast/269-core-conversations-281496032/⁠ 

*Audible - Coming Soon

CONNECT WITH CORE CONVERSATIONS:

*PRE-ORDER CORE7 - ⁠http://GetCore7.com⁠ 

*Website - ⁠https://www.ampelis.org/nutrition⁠ 

*Instagram - ⁠https://www.instagram.com/core7.by.ampelis/⁠ 

*TikTok - ⁠https://www.tiktok.com/@core_conversations⁠ 

*YouTube - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Facebook - ⁠https://www.facebook.com/profile.php?id=61555932353295⁠ 

*Threads - ⁠https://www.threads.com/@core7.by.ampelis⁠ 

*X - ⁠https://x.com/ampelis_life⁠ 

*Email for general messages - ⁠[email protected]⁠ 

*Collab with us -  ⁠[email protected]⁠ 

*Sponsor Us -  ⁠[email protected]⁠ 

CONNECT WITH GUESTS:

*Robbie Harmon -https://www.instagram.com/robbieharmon/ or https://www.linkedin.com/in/robert-harmon-6b600a3/ 

PRODUCTION CREDITS:

Recorded at Mindset Content Creation Studios

Produced by Tommy Moore

Brought to you by Vodcasts by Tommy Moore Presents - https://www.instagram.com/vodcasts_by_tommymoore/

HASHTAGS

#ampelis #core7 #nutrition  #coreconversations #podcast #robbieharmon #tannafox #lonhenderson #kimstoddard #tommymoorepresents #tommymoore 

This episode of Core Conversations features guest Mark Basil, an exercise physiologist and owner of Optimum Fitness, discussing the science of sleep and its profound impact on health. Together with host Robbie Harmon, they explore the stages of sleep, how it affects hormones, mood, immunity, metabolism, and mental health, and provide practical strategies for improving sleep hygiene.

The conversation emphasizes that sleep is not a luxury but a biological necessity—on par with food and water—for physical recovery, emotional resilience, and cognitive performance. Mark shares actionable advice, such as creating a routine, managing light exposure, nutrition choices, and exercise timing, to help listeners unlock their body’s innate health potential through better rest.

Key Themes & Takeaways

Sleep as Essential Health

• Lack of sleep increases risk for depression, anxiety, heart disease, and poor cognitive function
• Quality rest boosts immunity, mood, and willpower 

The Science of Sleep Cycles

• Four stages (N1, N2, N3 deep sleep, and REM) serve distinct roles in healing, memory, and restoration
• Deep and REM sleep are especially crucial for learning, mood, and physical recovery

Hormones & Mental Health

• Sleep replenishes serotonin and dopamine more effectively than antidepressants
• Sleep deprivation independently drives anxiety and depression

Sleep Hygiene – The “Seven Big Rocks”

• Bed by 10:30 PM
• Consistent routine
• Cool, dark, quiet environment
• Daily exercise
• Avoid stimulants
• Avoid eating close to bedtime
• Limit bright lights/screens before sleep

Nutrition & Supplements

• Magnesium, potassium, calcium, pistachios, and herbal teas can support sleep
• Caution with melatonin—often misused and potentially harmful

Practical Tools & Myths

• Avoid snooze button—it increases grogginess
• White/ambient noise is fine, but avoid stimulating sounds
• A hot shower before bed helps by triggering a cooling effect

LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST:

*Apple Music - ⁠https://podcasts.apple.com/us/podcast/core-conversations/id1821262471⁠ 

*Spotify - ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp⁠ ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4⁠ 

*YouTube Podcasts - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Amazon Music Podcasts - ⁠https://music.amazon.com/podcasts/7a1be775-230d-470f-a8d1-10b309929a78/core-conversations⁠ 

*iHeartRadio Podcasts - ⁠https://www.iheart.com/podcast/269-core-conversations-281496032/⁠ 

*Audible - Coming Soon

CONNECT WITH CORE CONVERSATIONS:

*PRE-ORDER CORE7 - ⁠http://GetCore7.com⁠ 

*Website - ⁠https://www.ampelis.org/nutrition⁠ 

*Instagram - ⁠https://www.instagram.com/core7.by.ampelis/⁠ 

*TikTok - ⁠https://www.tiktok.com/@core_conversations⁠ 

*YouTube - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Facebook - ⁠https://www.facebook.com/profile.php?id=61555932353295⁠ 

*Threads - ⁠https://www.threads.com/@core7.by.ampelis⁠ 

*X - ⁠https://x.com/ampelis_life⁠ 

*Email for general messages - ⁠[email protected]⁠ 

*Collab with us -  ⁠[email protected]⁠ 

*Sponsor Us -  ⁠[email protected]⁠ 

CONNECT WITH GUESTS:

*Robbie Harmon -https://www.instagram.com/robbieharmon/ or https://www.linkedin.com/in/robert-harmon-6b600a3/ 

PRODUCTION CREDITS:

Recorded at Mindset Content Creation Studios

Produced by Tommy Moore

Brought to you by Vodcasts by Tommy Moore Presents - https://www.instagram.com/vodcasts_by_tommymoore/

HASHTAGS

#ampelis #core7 #nutrition  #coreconversations #podcast #robbieharmon #tannafox #lonhenderson #kimstoddard #tommymoorepresents #moorefamilymediamanagement #tommymoore 

KEYWORDS

Ampelis, Ampelis Life, Core Conversations, CORE7 Nutritional Supplement, Nutrition, Supplements, Health, Fitness, Mental Health, Neuroplasticity, Robbie Harmon, Lon Henderson, Tanna Fox, Kim Stoddard, Live Right Nutrition, Tommy Moore, Tommy Moore Presents, Mindset Content Creation Studios

In this episode of Core Conversations, host Robbie Harmon sits down with nutritionist Tanna Fox to explore the power of movement as medicine. They discuss how daily exercise impacts physical health, mental clarity, and even aging. The conversation highlights practical strategies for starting small, building sustainable habits, and inspiring families and communities through example rather than pressure.

The episode emphasizes that movement doesn’t have to mean long gym sessions—simple actions like walking after dinner, sprinting occasionally, or strength training a few minutes a day can create profound improvements in metabolism, mental well-being, and resilience.

Key Themes & Takeaways

Movement Is Medicine

• Exercise benefits everything from wrinkles, gut health, glucose, and mental health to longevity
• Strength training is described as the “fountain of youth.”
  

Start Simple, Build Momentum

• Don’t get paralyzed by finding the perfect plan—just start moving
• Even 1–5 minutes can make a difference
  .

Strength Training & Functional Fitness

• Lifting weights and muscle fatigue are key for growth and anti-aging
• Functional movements (groceries, sitting/standing, pull-ups) prepare us for real-life needs
  

Movement for the Mind

• Exercise releases BDNF, which sharpens brain function and reduces brain fog
• Movement builds stress resilience and balances cortisol
  

Family & Community Modeling

• Kids learn more from example than nagging
• Movement modeled by parents can ripple across generations
  .

Everyday Habits That Matter

• Post-dinner walks help regulate glucose and prevent fat storage
• Managing energy (not just time) helps people fit exercise into daily life

LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST:

*Apple Music - ⁠https://podcasts.apple.com/us/podcast/core-conversations/id1821262471⁠ 

*Spotify - ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp⁠ ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4⁠ 

*YouTube Podcasts - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Amazon Music Podcasts - ⁠https://music.amazon.com/podcasts/7a1be775-230d-470f-a8d1-10b309929a78/core-conversations⁠ 

*iHeartRadio Podcasts - ⁠https://www.iheart.com/podcast/269-core-conversations-281496032/⁠ 

*Audible - Coming Soon

CONNECT WITH CORE CONVERSATIONS:

*PRE-ORDER CORE7 - ⁠http://GetCore7.com⁠ 

*Website - ⁠https://www.ampelis.org/nutrition⁠ 

*Instagram - ⁠https://www.instagram.com/core7.by.ampelis/⁠ 

*TikTok - ⁠https://www.tiktok.com/@core_conversations⁠ 

*YouTube - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Facebook - ⁠https://www.facebook.com/profile.php?id=61555932353295⁠ 

*Threads - ⁠https://www.threads.com/@core7.by.ampelis⁠ 

*X - ⁠https://x.com/ampelis_life⁠ 

*Email for general messages - ⁠[email protected]⁠ 

*Collab with us -  ⁠[email protected]⁠ 

*Sponsor Us -  ⁠[email protected]⁠ 

CONNECT WITH GUESTS:

*Robbie Harmon -https://www.instagram.com/robbieharmon/ or https://www.linkedin.com/in/robert-harmon-6b600a3/ 

*Tanna Fox - https://www.instagram.com/live.right.nutrition/ or  https://www.linkedin.com/in/tanna-fox-48704536a/  or https://www.liverightnutrition.us/ 

PRODUCTION CREDITS:

Recorded at Mindset Content Creation Studios

Produced by Tommy Moore

Brought to you by Vodcasts by Tommy Moore Presents - https://www.instagram.com/vodcasts_by_tommymoore/

HASHTAGS

#ampelis #core7 #nutrition  #coreconversations #podcast #robbieharmon #tannafox #lonhenderson #kimstoddard #tommymoorepresents #moorefamilymediamanagement #tommymoore 

KEYWORDS

Ampelis, Ampelis Life, Core Conversations, CORE7 Nutritional Supplement, Nutrition, Supplements, Health, Fitness, Mental Health, Neuroplasticity, Robbie Harmon, Lon Henderson, Tanna Fox, Kim Stoddard, Live Right Nutrition, Tommy Moore, Tommy Moore Presents, Mindset Content Creation Studios

In episode nine we are joined by Braden Brown. He is the Associate Athletic Director, specifically over Mental Health and Performance for Brigham Young University. Braden and host Robbie Harmon dive into the psychology of high performance—how resilience, confidence, and mental preparation shape success. Braden shares personal experiences and science-backed insights about handling setbacks, staying mindful under pressure, and developing routines that sustain long-term growth. Listeners walk away with both inspiration and practical strategies for building mental toughness.

Key Themes & Takeaways

1. Resilience as a Muscle – Failure isn’t final; it’s training for future wins.
2. Confidence Through Action – True confidence comes from preparation and consistent effort, not external validation.
3. Mindfulness in Performance – Staying present reduces anxiety and maximizes focus.
4. Redefining Failure – Viewing mistakes as feedback shifts your mindset from defeat to growth.
5. The Power of Daily Routines – Small, intentional habits compound into mental and emotional strength.
6. Self-Talk & Identity – The way you speak to yourself creates the narrative that drives performance.

7. Sustainable Success – Long-term achievement requires balance, not just constant grind.

LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST:

*Apple Music - ⁠https://podcasts.apple.com/us/podcast/core-conversations/id1821262471⁠ 

*Spotify - ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp⁠ ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4⁠ 

*YouTube Podcasts - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Amazon Music Podcasts - ⁠https://music.amazon.com/podcasts/7a1be775-230d-470f-a8d1-10b309929a78/core-conversations⁠ 

*iHeartRadio Podcasts - ⁠https://www.iheart.com/podcast/269-core-conversations-281496032/⁠ 

*Audible - Coming Soon

CONNECT WITH CORE CONVERSATIONS:

*PRE-ORDER CORE7 - ⁠http://GetCore7.com⁠ 

*Website - ⁠https://www.ampelis.org/nutrition⁠ 

*Instagram - ⁠https://www.instagram.com/core7.by.ampelis/⁠ 

*TikTok - ⁠https://www.tiktok.com/@core_conversations⁠ 

*YouTube - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Facebook - ⁠https://www.facebook.com/profile.php?id=61555932353295⁠ 

*Threads - ⁠https://www.threads.com/@core7.by.ampelis⁠ 

*X - ⁠https://x.com/ampelis_life⁠ 

*Email for general messages - ⁠[email protected]⁠ 

*Collab with us -  ⁠[email protected]⁠ 

*Sponsor Us -  ⁠[email protected]⁠ 

CONNECT WITH GUESTS:

*Robbie Harmon -https://www.instagram.com/robbieharmon/ or https://www.linkedin.com/in/robert-harmon-6b600a3/ 

*Braden Brown - https://www.instagram.com/dr.b.phd/ 

PRODUCTION CREDITS:

Recorded at Mindset Content Creation Studios

Produced by Tommy Moore

Brought to you by Vodcasts by Tommy Moore Presents - https://www.instagram.com/vodcasts_by_tommymoore/

HASHTAGS

#ampelis #core7 #nutrition  #coreconversations #podcast #robbieharmon #tannafox #lonhenderson #kimstoddard #tommymoorepresents #moorefamilymediamanagement #tommymoore 

KEYWORDS

Ampelis, Ampelis Life, Core Conversations, CORE7 Nutritional Supplement, Nutrition, Supplements, Health, Fitness, Mental Health, Neuroplasticity, Robbie Harmon, Lon Henderson, Tanna Fox, Kim Stoddard, Live Right Nutrition, Tommy Moore, Tommy Moore Presents, Mindset Content Creation Studios

In this solo episode of Core Conversations, host Robbie Harmon reflects on seven years of working to help people make meaningful, lasting changes. Drawing on personal stories—including a transformative family trip to Alaska—and professional insights, Robbie explores the "magnetic pull to the middle," or society’s tendency toward mediocrity, and how individuals can rise above it.

He introduces the concept of the time value of change—the idea that making positive changes today compounds into even greater benefits in the future. Robbie emphasizes visioning and self-awareness as the critical first steps toward change, grounding these practices in research and real-world examples. He outlines five principles of effective visualization: narrowing focus, anticipating barriers, conditioning through repetition, visualizing both process and outcomes, and focusing on becoming rather than just achieving.

Through stories about family, personal growth, and the work at Ampelis, Robbie challenges listeners to reject conformity, cultivate meaning (through self, relationships, and spirituality), and embrace their potential. He closes with inspiring quotes from Nelson Mandela and Maya Angelou, reminding listeners that daring to stand out and pursue purpose-driven change can liberate both themselves and others.

LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST:

*Apple Music - ⁠https://podcasts.apple.com/us/podcast/core-conversations/id1821262471⁠ 

*Spotify - ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp⁠ ⁠https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4⁠ 

*YouTube Podcasts - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Amazon Music Podcasts - ⁠https://music.amazon.com/podcasts/7a1be775-230d-470f-a8d1-10b309929a78/core-conversations⁠ 

*iHeartRadio Podcasts - ⁠https://www.iheart.com/podcast/269-core-conversations-281496032/⁠ 

*Audible - Coming Soon

CONNECT WITH CORE CONVERSATIONS:

*PRE-ORDER CORE7 - ⁠http://GetCore7.com⁠ 

*Website - ⁠https://www.ampelis.org/nutrition⁠ 

*Instagram - ⁠https://www.instagram.com/core7.by.ampelis/⁠ 

*TikTok - ⁠https://www.tiktok.com/@core_conversations⁠ 

*YouTube - ⁠https://www.youtube.com/@ampelis_life/podcasts⁠ 

*Facebook - ⁠https://www.facebook.com/profile.php?id=61555932353295⁠ 

*Threads - ⁠https://www.threads.com/@core7.by.ampelis⁠ 

*X - ⁠https://x.com/ampelis_life⁠ 

*Email for general messages - ⁠[email protected]⁠ 

*Collab with us -  ⁠[email protected]⁠ 

*Sponsor Us -  ⁠[email protected]⁠ 

CONNECT WITH GUESTS:

*Robbie Harmon -https://www.instagram.com/robbieharmon/ or https://www.linkedin.com/in/robert-harmon-6b600a3/ 

*Lon Henderson -https://www.instagram.com/lon.henderson/ or https://www.linkedin.com/in/lon-henderson-238aa693/  

*Kim Stoddard -https://www.instagram.com/kimberlynstoddard/ or  https://www.linkedin.com/in/kim-stoddard-437464184/ 

*Tanna Fox - https://www.instagram.com/live.right.nutrition/ or  https://www.linkedin.com/in/tanna-fox-48704536a/ 

PRODUCTION CREDITS:

Recorded at Mindset Content Creation Studios

Produced by Tommy Moore

Brought to you by Vodcasts by Tommy Moore Presents - https://www.instagram.com/vodcasts_by_tommymoore/

HASHTAGS

#ampelis #core7 #nutrition  #coreconversations #podcast #robbieharmon #tannafox #lonhenderson #kimstoddard #tommymoorepresents #moorefamilymediamanagement #tommymoore 

KEYWORDS

Ampelis, Ampelis Life, Core Conversations, CORE7 Nutritional Supplement, Nutrition, Supplements, Health, Fitness, Mental Health, Neuroplasticity, Robbie Harmon, Lon Henderson, Tanna Fox, Kim Stoddard, Live Right Nutrition, Tommy Moore, Tommy Moore Presents, Mindset Content Creation Studios